Yoga drives away insomnia
In the past, the pace of life was slow. But with the accelerated pace of life, people's work and life pressures are increasing. How to calm to sleep is becoming a public concern.
The causes of insomnia are complex. In general, there are three factors: quality factors, predisposing factors and maintenance factors. Quality factors are the most important among them. They are not only the basis of insomnia, but also the basis of biology and personality. The personality trait of most insomniacs is "insecurity".
One of the reasons why many people have trouble falling asleep is the inability to move from an "insecure" to a "safe" place. Over time, health problems increases. Therefore, sleep is very important for people. People who suffer from insomnia frequently will have problems such as imbalance of nervous system and digestive system, endocrine disorder and so on.
So, how can you improve insomnia? On the one hand, you should improve your habits and diet. On the other hand, you need to exercise. When the body is relaxed, it will create a certain feeling of fatigue. This will calm the mind and gradually improve insomnia.
Yoga is recognized as the best exercise before going to bed. Here are some yoga techniques for you.
1. Yoga breathing method - abdominal breathing method
EFFECT
This breathing technique brings oxygen to the whole body. It can not only calm emotions, but also relieve stress and tension.
STEP
A. Stand, sit, or lie down with your back straight. Place one hand lightly on your belly button and the other on your upper chest.
B. Take a deep breath and gently tighten your abdominal muscles. Feel your abdomen sink. Your hands also slowly sink along with your belly. As you inhale, feel your abdomen slowly expand. Your hands will be arched by your belly.
C. Continue to breathe at your own rate. There is no limit to the duration of the exercise.
2. Bound angle pose
EFFECT
Bound angle pose can effectively maintain the health of kidneys, prostate and bladder. If you practice this asana before sleep, you will not be disturbed urge to urinate at night. In addition, the bound angle pose is also very beneficial for women. It can regulate irregular menstruation and relieve dysmenorrhea problems.
STEP
A. Begin in Staff Pose. Sit directly on your sitting bones, not behind them.
B. Sit with your legs straight forward on the floor.
C. Bend your knees and bring your feet closer to your torso.
D. The heels of the feet meet the balls of the feet. Grasp the toes of the feet with your hands. The heel is close to the perineum. The outside of your feet should be on the floor. The back of the heel should be against the perineum.
E. Press your shoulder blades against your upper back to lift your sternum or chest. Clasp your ankles to help you find lift along your torso.
F. Inhale and lift your upper body off the floor. Release your feet to stretch and relax your legs.
3. Downward facing dog
EFFECT
Downward facing dog helps us stretch our spine and back muscles. It also relieves headaches, insomnia and fatigue.
STEP
A. Land on hands and knees with wrists under shoulders and knees under hips. Open your palms, root down from the four corners of your hands, and turn your toes down.
B. Next, press your toes against the mat or floor and use this leverage to straighten your legs and lift both knees into the air. Your body should now be in the shape of an inverted “V”.
C. Keep your knees bent at first while you find length of your spine. Slide your shoulder blades down your spine, spreading your collarbone outward. Relax at the base of the neck.
D. Keep the body in the proper position for normal breathing. Slowly lower your knees back to the floor to release this pose, or use it as a transition to another pose.
4. Cat pose
EFFECT
Cat pose lets us learn about cats and stretches our torso. It softens the spine and reduces waist fat. It can also beautify the buttocks. Cat pose can strengthen the blood circulation in the abdomen and relieve lower back pain throughout the day. It also has the effect of relieving menstrual cramps.
STEP
A.Start Tabletop with your hips directly over your knees. Your hands should be shoulder distance apart and slightly above your shoulders. The wrist creases should be parallel to the front of the mat.
B.Press down firmly through your hands.
C.As you exhale, tuck your belly, lift your side waist, circle your spine, and release your head toward the floor into cat pose. Actively press the floor and feel the stretch in your back.
D. Inhale and return to your neutral starting position.
5. Cow-Face Pose
EFFECT
Cow Face Pose can help us open the chest. It stimulates the lymph in the armpits and speed up the metabolism. Cow Face Pose also helps us stretch our arm muscles.
STEP
A. Start in Dandasana. Slide your knees to the midline and place the right knee directly over the left. The right knee should be directly in front of the left knee. Then separate your feet and come back to sit between them.
B. As you inhale, lengthen your spine and extend your arms out to the sides. Extend your left arm straight toward the ceiling.
C. Bend the left elbow and place the left hand behind the neck. Use your right hand to gently move the left elbow toward your midline.
D. Raise the right arm out to the right side, bend the elbow, and raise the right arm up the middle of the back.
E. Sweep the arms across the back and place the hands between the shoulder blades, palms facing out. Press your shoulder blades against your back ribs and open your chest.
F. Breathe evenly. Release your arms as you inhale and try a position with your left leg and right arm on top.
Jan 8, 2022
